“Kuonda mopitirira muyeso ndi kukhala ndi thanzi labwino sikutheka mwa kungochotsa nyama m’zakudya. Chofunika kwambiri ndi chomwe mumalowetsa nyama, "atero katswiri wazakudya komanso wamasamba Alexandra Kaspero.
Choncho onetsetsani OSATI:
- kuledzera kugwiritsa ntchito zoloweza mmalo za nyama
"Kwa odya zamasamba ongoyamba kumene, zoloweza m'malo ngati izi ndi chithandizo chabwino munthawi yakusintha," malinga ndi Caspero. "Zikhale choncho, nthawi zambiri amapangidwa kuchokera ku soya wosinthidwa chibadwa, ndipo amakhala ndi zodzaza ndi sodium." Zogulitsa za GMO ndi mutu wapadera wokambirana. Makamaka, mavuto a impso, chiwindi, testis, magazi ndi DNA zakhala zikugwirizana ndi GM soya kumwa, malinga ndi Turkey Journal of Biological Research.
- lembani mbale yanu ndi ma carbs othamanga basi
Pasitala, buledi, tchipisi ndi croutons zamchere zonse ndizo zamasamba. Koma palibe munthu wanzeru amene anganene kuti mankhwalawa ndi othandiza. Amapangidwa ndi zopatsa mphamvu, shuga, ndipo amakhala ndi ulusi wochepa kwambiri komanso zomera zilizonse zopatsa thanzi. Mutadya mbale ya ma carbs oyengedwa, thupi lanu limayamba kugaya chakudya chosavuta, ndikuwonjezera kwambiri shuga wamagazi ndi kupanga insulin.
"Koma izi sizikutanthauza kuti thupi silifuna chakudya chilichonse," adatero Caspero. Amalimbikitsa kudya mbewu zonse ndi zakudya zomwe zili ndi index yotsika ya glycemic (chizindikiro cha momwe chakudya chimakhudzira shuga wamagazi), komanso fiber yambiri.
- kunyalanyaza mapuloteni opangidwa ndi zomera
Ngati mukudya zamasamba, palibe chifukwa chodyera mapuloteni ochepa kuposa momwe mukufunikira. Osanyalanyaza masamba, mtedza ndi mbewu zamasamba. Apo ayi, mukhoza kukhala ndi kuchepa kwa mapuloteni m'thupi, zomwe zimayambitsa matenda.
Nyemba, mphodza, nandolo, njere ndi mtedza ndizothandiza kwambiri pakuchepetsa thupi. Ndipo bonasi: Kudya mtedza nthawi zonse kumachepetsa chiopsezo cha matenda a mtima, shuga, khansa, malinga ndi kafukufuku wa English Journal of Medicine.
- kudya tchizi kwambiri
Malinga ndi a Mangels: “Anthu ambiri okonda zamasamba, makamaka amene angoyamba kumene, amada nkhawa ndi kusowa kwa mapuloteni m’zakudya zawo. Kodi njira yawo ndi yotani? Pali tchizi zambiri. Musaiwale kuti magilamu 28 a tchizi ali ndi ma calories 100 ndi ma gramu 7 amafuta.
- idyani ma smoothies ogulidwa m'sitolo
Ngakhale ma smoothies achilengedwe angakhale njira yabwino ya zipatso, ndiwo zamasamba, ndi mapuloteni, yang'anani zomwe mumadya. Atha kukhala ndi zopatsa mphamvu zambiri, makamaka ngati amagulidwa m'sitolo. Ma smoothies ambiri, ngakhale obiriwira, amakhala ndi mapuloteni, zipatso, yogati, ndipo nthawi zina ngakhale sherbet kuti kusakaniza kukhale kokoma. Ndipotu, ma smoothieswa ali ndi shuga wambiri kuposa maswiti.
Kuonjezera apo, mukamamwa zomanga thupi, ubongo wanu sulemba madyedwe ake, monga momwe umachitira potafuna zakudya zomanga thupi. Izi kamodzinso amalankhula za undesirability ntchito zomanga thupi mu mawonekedwe a madzi kuchokera mmatumba smoothies.